carbs – Health Project 99+ (in good shape)

9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Summary: thanks to changing habits, by turning solid vegetables into soup, I now easily meet my daily vegetables target. And my body is grateful for it.

1. I don’t like vegetables...

I’ve never been a fan of vegetables. I would tolerate only peas and maybe some carrots. They had to be covered in Dutch Apple Sauce (which is not healthy because of its high sugar content). Potatoes and especially French fries got a pass. They might count as veggies, but peeled and fried, they do not offer much health benefit.

I have known all these years, of course, that vegetables should play a starring role in any healthy diet. My mother said a thing or two about it, if I remember correctly. But, willpower is essential for any lifestyle change and about these green, red and white things the motivation was just lacking. I will write about the importance of will power (and the lack of it) in another blog.

2. But

About six years ago, my wife decided she’d had enough of my veggie aversion. She started making vegetable soup, using fresh or frozen vegetables only. A blend of persuasion and gentle insistence managed to get me to eat it daily. It was a brilliant move and since then, I haven’t looked back. Vegetables are now an integral part of my diet, and the numbers from my annual health tests show the benefits. *(For context, biomarkers are biological molecules that indicate normal or abnormal processes or conditions in the body.)

3. At home we have a diet that is 3/4 liquid

1. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

2. A large smoothie for breakfast and lunch (up to one liter). I already wrote about this morning routine. https://shakethehealthtree.com/index.php/2025/03/10/9-four-drinks-a-morning-afternoon-smoothie-health-project-99/

3. A fresh soup for the evening, with some carbs and proteins like fish, 0.4 liters.

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein.

4. Carbs, meat, fish

We aren’t against carbs. They just need to come in the form of whole grains. We prefer these over white bread, white rice, or light pasta. We don’t eat much meat, and when we do, it’s mainly organic chicken. We consume fish more frequently, though less than before due to a variety of increasing concerns ranging from mercury to nano-plastics. And I already wrote about the big role nuts play in my diet.

5. More about vegetables

I enjoy incorporating a variety of vegetables into my meals. I include red beets, broccoli, spinach, carrots, cauliflower, pumpkin, and sweet potatoes. I like to spice things up with a bit of celery or leek—I would use onions, but I’m unfortunately allergic. Instead of combining all these vegetables at once, I prefer selecting a mix that suits my needs. Not always a culinary success, by the way, but that is part of the process. Healthy they always are!

Each vegetable brings its own unique benefits. For example, beets are touted for their potential health properties, including (unproven) anti-cancer claims. Broccoli and spinach offer around 3 grams of protein per 100 grams. Sweet potatoes are particularly impressive, containing 35% fewer carbs than regular potatoes and packed with vitamins and minerals.

All these vegetables are excellent sources of fiber which is crucial for health. Good to know as it can be challenging to consume fiber in sufficient quantities, just as it is with protein. Life is unfair because if we compare proteins and fiber with sugar, there the opposite is true. Sugar, our common dietary foe is found in many forms in our food and very easy to overeat.

One caveat. Some vegetables have a surprising amount of sugar as well, so be careful. For example, carrots contain 6 grams per 100 grams, beetroot has 8 grams, and pumpkin 5. In contrast, broccoli contains only about 0.4 grams.

6. Preparation

I mostly use frozen vegetables for their health benefits, cleanliness, practicality, and affordability. When I buy fresh, I cook and freeze them for later use.

I start by boiling approximately ½ kg of frozen vegetables. After boiling for a few minutes, I transfer everything into a blender. I then add salt, pepper, two teaspoons of olive oil, and a generous amount of herbs. Once blended, voilà—a delicious vegetable soup is ready, although not always perfect! Too much cauliflower for example is not to my taste :).

Enjoy a happy, tasty and healthy life,

Robert, your health friend

Cool guys in the DRC, when times were more peaceful

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

Summary: smoothies, when well prepared, should be an important part of your daily diet; in mine it is. Be careful with the hidden sugars though, as the negative effect of natural sugar is not different from that of added sugar!

1. Take it easy

People who write about health might come across as too fanatic. Sometimes they may also seem too principled. To a certain extent I am, but not too much, I hope. At home, we do eat some carbs. I do not mind the occasional croissant (from Lidl — they weigh less than 10 grams, are very fluffy, with hardly any butter, and cost 0.45 euro cents 😊), a sandwich with an egg, some sweet potato French fries, or rice crackers with goat cheese. A few pieces of dark chocolate, normally in the morning, and nuts (sometimes too much) during the day.

2. Not anti, just careful

Solid food-wise, we do not eat meat. We also do not have daily plates with pasta or rice. Nor do we have six sandwiches with the famous Dutch cheese or peanut butter. As I stressed before, my wife and I are not anti-carbs. We are also not anti-meat, and definitely not anti-Dutch cheese. When offered a delicious piece of Pavlova, I will not refuse. However, the emphasis on liquid food serves us well. Without eating less, my weight went down from 96 kg to 82 – 84 kg in one year. We do practice a light form of intermittent fasting (not eating for 12 – 14 hours per day).

More about my eating habits in other blogs, but for now the focus on morning & afternoon smoothie.

3. A “Liquid” Diet with Four Components

However, the main staple of my diet is “liquid”:

1. A large smoothie for breakfast and lunch (up to one liter).

2. A fresh soup for the evening (most of the time combined with fish), 0.4 liters.

3. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein.

These quantities are rough indications only.

4. Be careful: risk of sugar overload

Smoothies can be great. They taste delicious. When prepared well, they can offer a load of useful nutrients, proteins, and fiber. However, there’s one risk: too much sugar. Recommended highest quantities of added sugar vary, depending on the country, gender, activity level, etc., ranging from 20 to 50 grams daily. This is not much .

5. Yes, there are differences between added and natural sugar, but…..

You often hear there’s a big difference between added sugars and natural sugars. While it’s true to some extent, natural sugars are part of whole foods and come with all their benefits. However, added sugar is simply sugar. Your body doesn’t distinguish between natural and added sugars. In short, be careful. Do not think that you can eat and drink unlimited amounts of milk, for example, or natural juices. They have natural sugar but they have same negative and highly addictive effects as added sugar. In other blogs, I will focus a lot on sugar.

6. Sugar Examples of popular smoothie input

In my smoothies, bananas contribute the most sugar, up to 15 grams per banana. Berries add about 5 grams per 100 grams, making them a better choice. Avoid milk, as it contains lactose—a form of sugar—beyond its fat content; in stead of milk I use unsweetened soya milk. Mangoes and pineapples, both popular smoothie ingredients, also have high natural sugar content, between 10 – 15 grams per 100 grams.

7. My Experience

In my daily diet, I easily consume half of my allowed sugar intake through smoothies alone. If I’m not careful, I consume even more. Therefore, with natural sugars included, I have about 20 – 25 grams left for the rest of the day. For instance, carrots, which I use in soup, have 5 grams of sugar per 100 grams, and light French quark adds 3-4 grams.

I don’t want to overwhelm you with details. The point is clear: with smoothies and evening soup, it’s easy to reach or exceed the daily sugar limit. This leaves few options for those who have a sweet tooth, perhaps allowing just a cookie or a small piece of apple pie. That’s why my go-to snack are nuts!

Okay, the smoothie as I prepare it (more or less)

The liquid base consists of lemon juice (100 ml) and unsweetened soy milk (500 ml). It also includes some water. At times, it contains leftover soup from the evening before.

I use banana and berries, or berries and mango, or just berries.

I always add one avocado and some broccoli or spinach.

In addition to these ingredients, I have a combined protein/collagen drink in the morning and collagen only in the evening (0.5 liter).

For additional fiber, I include some fine oatmeal.

I add one spoon of chia seeds. Then, I add two spoons of ground flax seeds and some black pepper. This is to enhance the effect of curcumin. I also add a teaspoon of cinnamon.

8. The end result?

Something very healthy, delicious and tasting remarkably sweet.

Enjoy your smoothie, enjoy your life,

Robert, your health friend

Central Park, New York City

2. FROZEN OR FRESH VEGETABLES AND FRUIT? PARENTS ARE NOT ALWAYS RIGHT (health project 99+)

Our parents, at least mine, believed wholeheartedly that fresh vegetables and fruits are “better” than frozen. Sorry, Mom and Dad, but you weren’t correct, at least not for 90%. For most vegetables and fruits, my motto is: buy them frozen or freeze them if you buy large amounts of fresh produce. A few points I give my parents: freezing lettuce is a remarkably bad idea. Bananas should be eaten fresh from the peel, so to speak, and only frozen if you’re using them for smoothies.

I will dive into the differences between fresh and frozen. Let me make one thing clear: both are good choices. They are necessary as part of a healthy lifestyle.

1. Let us define “better.”

a. Nutritional Value: Frozen vegetables are often frozen shortly after harvest, preserving many nutrients and vitamins. Fresh vegetables might take some time to get from the farm to your table. During this period, some nutrients might degrade. This is especially true if they are improperly stored for prolonged periods. Point for frozen.

b. Availability and Cost: Frozen vegetables can be a practical choice when certain fresh vegetables are out of season. Additionally, frozen vegetables are often less expensive than fresh ones. They also have the advantage of a much longer shelf life without losing quality. This is a very important point. A family of four can easily save over 1000 Euros per year. This can be achieved by buying frozen vegetables and fruit in bulk during sales. Moreover, by not discarding wilted vegetables, you save a lot as well. You will need a large freezer, preferably a standing one, as they offer the best overview. In my opinion, a freezer is one of the best investments you can make, both health-wise and financially. Point for frozen.

c. Quality and Taste: Fresh vegetables, particularly when in season and locally sourced, can offer better texture and taste. However, frozen vegetables generally retain good flavor, though their texture could differ slightly after cooking. Point for fresh.

d. (Bacterial) Contamination: We should not underestimate the hygienic conditions. There is often a lack of these conditions under which fresh vegetables and fruits are transported and handled. This is especially true beyond professional handling, at the grocery store and in your home. Fresh produce might not be as thoroughly washed as frozen varieties. Hence, it’s advisable to wash fresh vegetables thoroughly before consumption. Point for frozen.

e. Convenience: For the lazy ones among us (like me), frozen vegetables are typically washed, cut, and ready to use. They save time in the kitchen, which can be particularly beneficial for people with busy schedules. Point for frozen.

f. Use of Pesticides: A growing concern for many. As far as I could find, there’s no significant difference between frozen and fresh regarding pesticides. You must assume that frozen food is well washed and consequently has reduced pesticide residue. Yet, washing after thawing can be tricky. Conversely, fresh produce can be washed thoroughly. All in all, this one is a tie.

So, it’s 4-1 for frozen, with 1 tie.

2. My Experience

Most of the vegetables and fruits we buy are frozen, for all of the reasons mentioned above. My wife and I drink our fruit/vegetables smoothies daily. We also consume lemon juice and soup. So, we have a high turnover of fruits and vegetables. We only buy fresh when we’re preparing dinner with friends or when fresh produce is at a very attractive price. In that case, some cooking is involved afterward to prepare for freezing.

Purchasing our beautiful 2-meter-high, deep purple stand-up freezer has proven to be one of our best health (and monetary) investments. It’s always full, including many 1 kg bags purchased at low prices. Being Dutch, I love a good deal.

3. Which Vegetables Can Be Frozen?

Most vegetables can be successfully frozen with minimal quality loss. Here are a few guidelines:

Green beans, broccoli, cauliflower, carrots, and spinach freeze well, especially if blanched before freezing.

Peppers, peas, and corn also freeze well without much loss in texture and flavor.

4. Less Suitable for Freezing

Potatoes and zucchini can become mushy due to their high water content.

Lettuce and other leafy salad greens aren’t ideal as they become limp upon thawing.

Cucumbers and celery also lose much of their crispness after freezing.

5. Freezing Fruits

Not all fruits freeze equally well, but many can be frozen successfully while maintaining flavor and nutrition. In my experience, a smoothie is the main use of frozen fruit.

6. Suitable for Freezing

Berries like strawberries, blueberries, raspberries, and blackberries freeze well. They are great for smoothies or baking but less suited for eating fresh.

Bananas can be frozen, preferably peeled and sliced, for smoothies or banana bread.

Stone fruits such as peaches, plums, and nectarines freeze well when peeled and sliced.

Pineapples and mangoes also freeze well when cut into pieces.

7. Less Suitable for Freezing

Watermelon and melons generally become mushy when thawed due to high water content.

Apples can soften after thawing; they’re better for cooking or smoothies after freezing.

Pears can also become too soft unless used in cooking or baking after thawing.

8. Some Techniques

It helps to freeze fruit in a single layer on a baking sheet. This should be done before transferring it to airtight bags or containers. Doing this prevents clumping.

Washing and preparing fruit (peeling, pitting, slicing) before freezing is ideal.

Blanching involves briefly immersing vegetables in boiling water, then quickly cooling them in ice water. It deactivates enzymes that cause quality deterioration, preserving color, flavor, and texture.

9. A Few Words on Nitrates

When discussing vegetables, the topic of nitrates often arises, especially in relation to spinach and leafy greens. Each time, I get concerned because excessive nitrates can lead to various diseases, including certain types of cancer. Fortunately, nitrates are not typically harmful. as long as they’re part of a healthy diet, even when they are present in high levels in some vegetables. Risks only arise when there’s an imbalance. This can happen by eating many leafy vegetables in combination with high nitrate consumption from cured or processed meats or contaminated drinking water.

Enjoy a happy, tasty and healthy life,

Robert, your health friend

3. ALMONDS FOR EVER (health project 99+)

Summary: health wise nuts are great (I know you know) and among them almonds are among the best. Almonds (and other nuts) are an essential part of my diet and are also my go-to snack. I consume much more much than average, especially when craving something sweet—I simply go nuts for nuts (pardon the pun). Nuts in general and certainly almonds contain a lot of the so-called good fats, fiber, proteins and complex (=good) carbs +vitamins and minerals. But also some points of attention (see text below). I tend to overeat almonds and other nuts which is not without risks. See point 11 on 200 grams per day.

1. Why are almonds among the best of all nuts?

Almonds are often praised for their excellent nutrient profile. They are high in vitamin E, magnesium, fiber, and healthy monounsaturated fats. Almonds are also known for their high protein content compared to other nuts. Whether they are the “best” nut depends on what health benefits or nutritional aspects are most important to you. If you want more Omega3 fatty acids, then walnuts are to go for.

2. Raw or roasted, bitter or sweet?

Sweet almonds are the type commonly eaten, as bitter almonds contain amygdalin, which can convert to hydrogen cyanide. If an almond tastes bitter, spit it out! Consuming a bitter one is not deadly, but a few dozens can be. So, only sweet almonds, the type commonly sold, should be consumed. The use of bitter almonds? For cosmetic use and the production of almond oils.

Almonds are sold in four variations, with the first option being the best in my opinion: 1. Unpeeled, slightly roasted; 2. Unpeeled, raw; 3. Peeled, raw; 4. Peeled, roasted (very tasty though).

Unpeeled is preferred because also the peel contains beneficial nutrients. Roasting is better than raw, as raw nuts can pose health risks that roasting eliminates. On the other hand roasting may slightly affect some nutritional aspects but this impact is minimal. Roasting has the additional benefit that it enhances flavor.

3. Almonds for ever (summary of benefits)

Of all the nuts available, almonds provide the most health value per nut and are relatively affordable. We all know about the rich content of healthy fats in nuts, particularly almonds, which are high in monounsaturated and polyunsaturated fats, as well as protein and fiber. This makes almonds an serious energy source, providing moderate, sustained energy that is released over a longer period of time. They also contain fiber, vitamins, and minerals that contribute to heart health, improve cholesterol levels, and reduce inflammation. Almonds have a very low content of saturated fat.

4. Health Risks of eating raw almonds

Eating raw almonds is generally safe, but there are some considerations: Roasting reduces potential contamination (bacteria) and it can significantly reduce enzyme inhibitors that negatively impact the absorption of the almond nutrients and its digestion in your body. For those who are unfamiliar, enzyme inhibitors are molecules. They can decrease or block the activity of enzymes. And what are enzymes? Enzymes are proteins that catalyze biochemical reactions, and their activity is essential for various processes in your body. Especially if you eat a lot of raw almonds, the enzyme inhibitors can even interfere with drug therapy. Almonds are known for the enzyme inhibitors phytic acid and tannins.

5. Almond Flour Compared to Wheat Flour

While wheat flour is cheaper and more versatile, almond flour is gluten-free, lower in carbs, higher in fiber, more nutrient-dense, and contains healthier fats (though higher in calories). Almond flour cookies and cakes are edible. However, I have to admit in my heart that I still prefer the less healthy ones made of wheat flour.

6. Almond Milk vs. Cow’s Milk

The “better” choice depends on individual needs. Almond milk is a plant-based, lower-calorie option suitable for those who are lactose intolerant or vegan. Regular milk offers more protein and other nutritional benefits. Almond milk also contains significantly less saturated fat.

7. Ecological Footprint (not too good)

Almonds have a notable ecological footprint due to their high water usage, estimated at up to 4 liters per almond. So a handful of almonds is easily 100 liters of water :(. However, they have lower greenhouse gas emissions per unit of protein compared to some animal-based foods.

8. Pesticide Impact (minimal)

Despite being subject to serious pesticide use, almonds’ thick shell offers protection to the edible part, unlike some fruits.

9. 100 Grams of Almonds: Nutrition Facts

Most recommendations suggest eating a handful of nuts per day, about 30 – 40 grams. Below is the nutritional profile per 100 grams. I easily do this also to compensate for the fewer carbs I eat.

Calories: Approximately 579 kcal (23 – 29% of daily intake).

Protein: Approximately 21.2 grams (20%+ of daily value).

Fats: Approximately 49.9 grams (71% of the daily value), with 3.7 grams saturated (19% of the 20 grams limit).

Carbohydrates: About 21.6 grams (8% of the daily value), mostly complex carbs.

Fiber: Approximately 40 grams, excellent for digestive health.

10. Additional Nutrients Provided by 100 Grams of Almonds

Vitamin E: 25 mg (171% of daily value)

Magnesium: 270 mg (64 – 87% of daily need)

Calcium: 269 mg (27% of daily value)

Iron: 3.7 mg (46% for men, 21% for women of daily need)

Phosphorus: 481 mg (69% of daily value)

Potassium: 733 mg (21 – 29% of daily value)

11. And what if you eat 200 grams of nuts/almonds per day?

For me this was an important question. I assumed that nuts are so healthy that you can eat them in almost unlimited quantities (apart from the calorie intake of course). Unfortunately this is not true. There are some serious health risks if you eat too much no matter how healthy they are. It is difficult to define “too much”, but in my experience 200 grams is too much. I stick/try to stick to 100 grams per day.

Eating a large amount of almonds, such as 200 grams per day, can have several potential negative impacts:

1. Consuming 200 grams of almonds provides about 1,158 kcal, over 50% of the daily intake. In itself this is not the biggest problem.

2. While almonds are high in healthy fats, 200 grams would provide about 100 grams of total fat, including roughly 7.4 grams of saturated fat. This is over the recommended limit of 70 grams of total fat and close to the limit of 20 grams of saturated fat. The so-called good fats are good for you but also here not too much. My mother was right.

3. The high fiber content (about 80 grams in 200 grams of almonds) could lead to digestive discomfort, including bloating, gas, or diarrhea, especially if your body isn’t used to such high fiber consumption. It is embarrassing but I have to admit that this is correct.

4. Phytic acid, present in almonds, can bind to minerals like iron, zinc, and calcium and reduce their absorption. Consuming large quantities could exacerbate this effect, potentially leading to mineral deficiencies over time. I am no specialist, but it sounds serious and something to avoid.

5. Almonds are a common allergen. Consuming large quantities could increase sensitivity in those with mild intolerances and potentially trigger allergic reactions.

6. Almonds contain oxalates, which can contribute to kidney stone formation in susceptible individuals if consumed excessively.

12. Most important; how to roast and enhance the taste

1. Preheat the oven to 175°C.

2. Place a single layer of almonds on a baking sheet lined with paper.

3. Use the oven’s fan and bake for 10 minutes, turning halfway through.

4. Optionally, add salt and olive oil for flavor.

Roasting at too high a temperature or for too long can cause the formation of unwanted compounds, so be cautious and keep the temperature at 175..

Nuts in general and almonds in particular contribute to a happy, healthy, long and tasty life.

Enjoy!

Robert, your health friend

shipwreck on Klein Curacao

5. POWER TO THE PROTEINS, AND ALSO…. ENOUGH IS NOT ALWAYS ENOUGH (health project 99+)

Dear reader,

To summarize this long post: Proteins can be a source for energy intake, but….. their main job is being ‘building blocks of life’ and working hard on hormones, enzymes, body tissues, and immunity. Latest research states that we should more or less double earlier traditional guidelines, up to 1.5 grams per kilo body weight. Which is not easy! Two side notes. 1. Do not eat farmed fish. 2. Do not get fragile when you age; exercise and eat your protein.

1. Energy first (=carbs and fats)

The three groups of macro-nutrients are the center of many discussions about nutrition. I refer of course to fats, carbs (hydro-carbonates) and proteins. Fats and carbs are your main sources for energy-intake: carbs 4 kcal per gram and fat 9 kcal per gram. Our body needs energy (average 2000 kcal daily) and carbs and fats happily and rather easily provide this. Health-wise, there is of course much more to carbs and fats. Yet, their main task is to supply energy and as such the preferred choice of your body.

2. Building blocks first (=proteins)

Giving energy is, as mentioned, not the main job for proteins. Still, they will become an energy choice when carbs and fats are not available. During prolonged exercise or starvation, they provide 4 kcal per gram, just like carbs. Nonetheless, your body really prefers proteins for other important jobs. These include building and repairing tissues, making enzymes and hormones, and supporting immune role. They are not called ‘building blocks of life” for nothing!

3. Some Facts and Figures for those who really want to be in the know

There are 20 amino acids. Nine are “essential”, meaning that your body does not produce them and can only get them by eating. “Essential” is a confusing term but it is as it is.

All proteins are made up of long chains of amino acids linked by peptide (= chemical) bonds. The specific sequence of amino acids determines the protein’s structure and function.

The 20 amino acids are transformed into tens of thousands of proteins in your body. Actually it is more complicated. First, you eat proteins, which can be animal or plant-based. Then, your body breaks them down into amino acids. Finally, it rebuilds them into the specific proteins you need. Yes, complicated, but that is how nature often works :).

In the end, we have tens of thousands of different proteins in our body. Each one has unique structures and functions. We need all of them. The exact number can vary. However, estimates often suggest that there are over 20,000 protein-coding genes in the human genome (= genetic blueprint). These genes can produce (= synthesize) multiple different proteins through various biological processes.

4. Need to know: how many proteins per gram produce?

I love nuts and fortunately they give on average 20 grams of protein per 100 grams. Meat and chicken even more, but they are not part of my diet. Fatty fish like salmon, cod (leaner), and sardines offer 20 – 25 grams. Vegetables only give 2 grams. Fruits have less than 1 gram. Two eggs (100 grams) contain 13 grams of protein. Looking at this rough overview one sees the challenge with plant proteins. You really need to eat a lot to get enough. Vegetarians should in my opinion seriously consider taking supplements.

5. Differences between animal and plant proteins

Animal proteins are “complete.” They contain all nine essential amino acids, meaning that your body does not produce them. Common dietary sources include meat, fish, poultry, eggs, and dairy.

Most plant proteins, on the contrary, are “incomplete.” They are missing one or more of the nine essential amino acids. There are a few exceptions like quinoa and soy. Yet, by combining plant proteins (e.g., beans and rice) you can get all the nine essential amino acids.

Animal proteins are easier to digest for some people and come with distinct nutrients—like omega-3 from fatty fish. Plant proteins can be more difficult to digest but also comes with extra benefits, like providing the all important fiber.

High plant protein intake appears linked to lower chronic disease risks like heart disease and certain cancers. Conversely, there are links between high intake of animal proteins (especially red and processed meats) and higher chronic disease risks.

6. Risks of an overdose

Over consumption of proteins can lead to health risks. Over consumption is subjective and difficult to define as it varies per person. Still, consuming more than 2 grams of proteins per kilogram over an extended period can harm your health. How much is too much also depends on your lifestyle, health history, and protein quality.

What I read on internet is that most risks include negative impacts on kidneys and dehydration. It also effects calcium intake which can lead to bone problems. Other risks are weight gain and heart issues, especially from excessive red and processed meat intake.

7. My personal protein approach

On a typical day, I obtain around 65 grams of proteins from my diet. I get 20 grams from fish and 20 grams from nuts. I do not eat meat. There are 15 grams from low fat French quark and 10 grams from other sources. To reach 120+ grams, I rely on carefully chosen plant-based supplements that include all nine essential amino acids. I personally stay well below 2 grams proteins per kilogram. Fortunately, it is not easy to overdose on protein through regular diet alone; only supplements make it possible.

For solid information on the necessity of increasing protein intake, search for Thomas deLauer on YouTube. He has almost 4 million subscribers.

Tip: spread protein intake over the day. The ideal intake is 20 – 25 grams per session as your body will only process this amount. Space the intake and take the next one at least a few hours later.

8, Side note 1, on fish: I’ve stopped eating farmed fish like tilapia, shrimp, or salmon. I am concerned about antibiotic use in fish farming. Kim and I prefer wild salmon (despite the higher cost), Atlantic cod, sardines and Dutch herring of course!

9. Another side note, on loss of muscle: do not get fragile when you age.

One can not overestimate the importance of healthy tissues regarding healthy aging. Protein serves a crucial task. It constructs and repairs “tissues,” which include muscles, hair, skin, and organs. Physical exercises including resistance training and adequate protein intake supplement reinforce each other.

Maintaining an excellent muscle system, including hard work to stop loss of muscles (sarcopenia) is central. Muscles and physical exercises are a favorite topic of my blogs. Neglecting your muscles is related to so many potential health problems. This is especially true the older you get. For many reasons. Recent studies for example point to a correlation between weak muscles and a higher chance for dementia.

Ok, enough on proteins. Lead a happy and healthy life,

Robert, your health friend

Kijkduin beach

9. FOUR DRINKS: (B) LEMONS AND LIMES (health project 99+)

Dear reader,

I hope you are doing fine. Today some words on Lemons and Limes: longevity, prostate, intermittent fasting, vitamin C, tasty and cost effective.

Many women aged between 90 and 100 years old have one thing in common: they drink lemon water daily. It is usually slightly warm. Sometimes they drink it cold. This is better, by the way. Heating up lemon water will destroy some of its benefits.

There isn’t any definitive evidence linking their age and longevity specifically to lemon water consumption. Still, I’ve come across this statement often enough to inspire me. It led me to incorporate daily lemon juice into my own routine.

Furthermore, I’ve seen claims on the internet suggesting that lemon water may positively affect prostate function. While hard scientific evidence supporting this is lacking as well, anecdotal accounts are quite positive, including my own. My personal experience has been encouraging. After six months of drinking lemon water daily, I’ve noticed significant improvements in my bladder performance. There was also a major improvement in my PSA levels. Again, while this is merely anecdotal, it seems to have been beneficial for me.

Daily routine

As part of my daily routine, the first thing I do before breakfast is prepare a lemon drink. I also drink a glass with some added creatine and collagen. I also prepare another glass for my wife. She uses it to take her potent probiotic pill. Occasionally, I use limes instead, or a combination of both lemons and limes. We prepare approximately two liters, which my wife and I drink throughout the day (but not during meals). I use the whole lemon or lime. I add a piece of ginger, about 4 grams per person. Health experts recommend not to overdo it with ginger. I also include a bit of cayenne pepper, about half a teaspoon.

Nutritionally, there aren’t major differences between lemons and limes. Limes have a slightly more bitter taste. Lemons contain more vitamin C, offering 50 mg per 100 grams. In comparison, limes contain 30 mg per 100 grams. Beyond that, they are very similar. Both fruits offer vitamin B6, folate, and vitamin A, and also minerals like potassium. Lemons and limes also give dietary fiber (2.5 grams, roughly 10% of your daily needs), especially if you include the peel and the pith.

Positive claims on internet of top potential benefits of lemons and limes: they can help reduce kidney stones. They are high in vitamin C. They can help reduce the symptoms of vitamin C deficiency and scurvy. They have an antihistamine effect and anti-fungal properties. They can also help reduce uric acid and help increase iron absorption. My comments: these points come up often, but does not mean all of them are necessarily correct.

Two warnings. Do not drink this when you have an ulcer or gastritis. The acidity of lemon juice can damage the enamel of your teeth in the long run. Use a straw, preferably a wide one. Do not drink it right after brushing your teeth.

Intermittent fasting

They are very low in the three macro nutrients like (carbohydrates, proteins, and fats). So, individuals practicing intermittent fasting might consider a lemon drink as an interesting option. One lemon has only about 30 kcal, even when including the peel. Purists might avoid it. Still, I believe starting the day with a 5 kcal glass is acceptable. You can still call yourself an intermittent faster.

Saving money (and pesticides)

Lemons aren’t the priciest fruit, but there are ways to save money. When they are on sale, I buy 30 or 40 and freeze them whole to prevent spoilage. I use the entire fruit. Still, I remove the outermost layer of peel with a peeler due to pesticide concerns. While washing is a possibility, I prefer this precaution to work with a peeler. Removing a thin layer doesn’t significantly reduce the nutrients and fiber. It also ensures we’re not ingesting pesticides. Buying organic is another choice, but they can be more expensive and aren’t always available. Plus, I’m sometimes skeptical of organic claims.

Adding ginger and Cayenne pepper

I’ll cover ginger thoroughly in a separate blog, but it’s reputed to have many benefits, including promoting heart health. There are even indications of potential anti-cancer properties. I’ll also dedicate a separate blog to Cayenne Pepper. It is known for its wide range of health benefits due to its active compound, capsaicin. This includes benefits for heart health.

Thanks for reading, enjoy the lemon and/or lime juice. I also read some excellent pieces on cucumber juice. It does not appeal to me, but I will try. In the future :).

Live a happy and healthy life,

Your health friend, Robert

Selfie on the Kijkduin beach, standing in the cold water

0. AND FIRST…INTRODUCTION OF COURSE (health project 99+)

Health Project 99+

Dear reader,

Thank you for taking the time to read this brief note. My name is Robert. Like most, if not all, of us, I aspire to live longer and staying healthy. The world has still so much to offer!

A few years ago, I embarked on a personal health journey. I call it Health Project 99+ finding out myself how to stay in excellent health for as long as possible. We humans have significant control over our own health destinies. Genetics and unlucky circumstances play a role. However, 80 – 85% of our health outcomes are influenced by diet. Lifestyle also plays a crucial role. It is important to do “good” things. Equally important is avoiding “bad” actions like smoking. Avoid consuming prepackaged, highly processed foods. Try not to eat too much sugar (which is not easy).

Two statistics to prove my point how you can influence your own health future. The number of healthy years for American men did not increase over the past 10 years. Still, the total lifespan grew (a little). Main reasons: sedentary lifestyle and wrong food choices. Over the past decade, Singapore saw an increase in the average age. The number of healthy years also increased. Reason: conscious policy by the Government to promote healthy options for its population.

Am I a medical doctor? Nope, I studied International law and human rights. I spent a 41 years career as a Dutch diplomat with my last posting as head of mission in Caracas. Experiencing a few health scares prompted me to invest more in my personal well-being. I also wanted to better understand health mechanisms to implement effective interventions.

My credentials to you, the reader, are research, checking and personal experiences. Over the years, I gathered an extensive amount of information from reputable medical sources. These include Medical News Today. I also learned from esteemed health specialists. I analyzed, verified, and distilled this information for my own understanding. I used it for personal use. I try to remove jargon and complex medical terminology. Why refer to “sarcopenia” when one can simply talk about “muscle loss”?

I undertook this initiative primarily for myself. I felt confused when doctors discussed metabolic syndrome. And VO2 Max? A crucial biomarker, but I had no idea what a biomarker was at the time :).

People make choices with the best intentions. Still, with all the info out there, it is easy to be confused. You can make mistakes, thinking you act healthy, but you are not. I fell into this trap many times.

Friends have, just like me, only vague notions about what is really good for you and what is not. Proteins are essential. We know this, but in most cases, we do not eat enough of them. Still, we really should. Seeing “Rich in fiber” on packaging is great. In reality, the fiber intake of the majority of people is far too low. Magnesium? Many of us have insufficient intake and when we take a supplement we often take the wrong kind. As I did for years.

I have over 200 blogs prepared. They are either finished or in progress. They cover topics ranging from “willpower” to “pesticides,” “vanity” to “supplements,” “exercise” to “sleep,” and “almonds” to “Vitamin K.” I was pleasantly surprised to learn that many parts of the body can be repaired. It is possible to stop muscle loss and partly even reverse it.

The optimistic side of me hopes for a golden bullet that will prolong our lives by many years. Is it likely? Not impossible, as these are exciting times, and I truly believe that breakthroughs will happen with Artificial Intelligence. I get really excited when I read about the Willow Chip’s infinite capacities. Google introduced it at the end of 2024. No idea what it can do, but its immense computing power sounds promising.

This information will be shared with anyone interested. It is just my personal experience, the things I eat, drink, and do to live a healthier and longer life. In the first half of 2025, I will start a video channel based on these blogs.

Join me, send your comments and live a happy and healthy life.

Your health friend, Robert

Scottish highlanders in Dutch dunes near The Hague